What are the 5 Simple Ways to Increase Cycling Power
www.ncyclopedia.in
To increase cycling power you need a combination of different types of training. The more you dedicate yourself to training, the more powerful a rider you will become. Recovery after cycling is equally important.
www.ncyclopedia.in
Here is what you should do 1. Keep Pushing Your Limits Every Now & Then 2. Ride Uphill to Build Endurance 3. Follow the 75% Rule 4. Include Power Bursts in your Training 5. Ride Long Distance
www.ncyclopedia.in
Keep Pushing Your Limits Every Now & Then Set and achieve new targets every time you ride. This is the single most important rule to succeed as a cyclist. Each time you should try to do something that you haven’t done before. If you have a long-distance ride record of 3 hours, ride four hours the next time. If you ride long distance once a week, target 2 long rides.
www.ncyclopedia.in
Keep PushBuild Endurance by Riding Uphilling Your Limits Every Now & Then This will help build your muscular endurance. Set a high gear ratio and pedal at moderate cadence for a long period of time. This will increase your average pedal force. You can increase your power output by gradually increasing the climbing distance. Another related strategy is to engage in short but high-intensity sprints at intervals on climbs. Sprints of 60 seconds to 90 seconds but up to 12 sprints in a single session. www.ncyclopedia.in
Follow the 75% Rule This rule requires you to maintain your heart rate at or below 75% of the maximum, 75% of your training time. Most of your training rides should focus on building endurance. Next focus should be easy recovery. Only during 10% of your training should the heart rate rise to 90% of the maximum or above. This training has to be high intensity.
www.ncyclopedia.in
Power Burst Training This type of training focuses on building your muscular endurance as well as leg strength. This is different from uphill riding and can be done on different types of terrains. The warmup should include: Easy spinning Pulls in larger gears Warm-up is important as the knees will be under heavy stress when you push large gears. Gradually shift to bigger gears as your progress with this training. www.ncyclopedia.in
Long-Distance Training If you want to succeed as a cyclist, you cannot keep long-distance riding out of your training schedule. There are many benefits of engaging in this type of training: It helps in improving your muscular and aerobic endurance Muscular and cardiovascular systems are engaged in a way that improves physiological adaptation Make sure to keep extending your personal barriers by increasing the distance. www.ncyclopedia.in
Go! Gear Your Bicycle with the Right Power and Performance
Thank You presented by
Ncyclopedia For more details visit at us: www.ncyclopedia.in & mail us at: bicycle@ncyclopedia.in